Still, we have to prepare for tomorrow.

So how do we do it?

One thing I have major trouble with, but am working on with vigor, is daily patience in preparation for the future. What do I mean by that?

Well, I mean making small daily changes – changes that are livable, effective, and achievable. Let me explain by using an example of this process I am very good at.

When it comes to my body – I have this process down pat. I know that if I’m 20lbs overweight it’s going to take a bit to get lean again. I understand that getting up and doing the proper thing for 3 days in a row isn’t going to do very much to further me toward my goal.

I know that doing a cardio session is a drop in the bucket when it comes to losing 20lbs, and that doesn’t bother me!

I’m telling you, I can tackle weight loss with no problems whatsoever. I’m patient, relaxed, determined, and I realize the time frame for losing 20lbs is 10-12 weeks, maybe even more. It doesn’t bother me at all. I grind it out and get it done.

I think this is because I’m so familiar with how the body works – how to lose fat – and how to “get it done” when it comes to fitness.

My problems lie in having that same patience in other areas of my life – namely my business. I work daily on my business – and still often feel lazy and unaccomplished. I feel like one day of hard work should take me right to the threshold of my goal.

I’ve noticed that no matter how much I do; how many productive things I get done, at the end of the day I still seem to feel like it’s not enough.

That folks is something we must battle. For me it’s in business, but if fitness is your problem – then it’s likely you have this same syndrome.

You work out hard and try to eat better for a week and end up losing a measly pound. “What a waste” you think, “I should have lost 10lbs with that much effort.” So you proceed to get discouraged – and finally you quit.

What you don’t realize is that a pound of fat is about the size of a grapefruit. That pound is actually a huge accomplishment. In fact – it’s amazing that we can lose that much tissue off of our bodies in that short of a time.

I’ve even talked to folks who thought 2lbs a week wasn’t a lot – trust me folks, losing two grapefruit sized chunks of unattractive tissue from your body in a week is a whole lot!

This basically stems from two things:

1. Mis-education about how much fat a pound really is.

2. Lack of Patience

Pounda Fat - Lookat Dat

The truth of the matter is that anyone successful at anything didn’t do it overnight. A few people have won the lottery, and a few people have been “discovered” I suppose, but trust me when I say Bill Gates didn’t decide one night to become a billionaire, go to his basement, create Microsoft and pop back upstairs the next day with his pockets bulging.

Big goals (and fat loss is certainly one of them) take some time to accomplish – and when you do accomplish them you have really done something remarkable.

Also the act of accomplishing these goals is a “built in” way to appreciate and respect the goal, be thankful, and maintain it for the long haul.

I’ll give you an example. If I were to magically zap all of your unwanted body fat off instantly – then set you loose on the world, how long do you think you would maintain that fabulous bod?

I’d venture to say – without the discipline and knowledge required to get to the goal in the first place, you would certainly not have the discipline and knowledge to maintain the goal.

You would look fantastic – but immediately your body would start reverting back to what it was before the magical fat zapping. That means within a month you’d be well on your way to your “old self”.

Because no discipline was required to attain it.

That’s the problem with lottery winners. They don’t have the discipline to wield the power of money…so almost all of them end up unhappy, blowing money and even going nutso.

If it grew on trees; the jack wouldn't be worth jack

That same person, if they had acquired the discipline by actually earning the money, would have a much higher chance of enjoying the power and prestige that money can provide when used properly.

So the point of this blog is to let you know that good things must be earned through work and dedication  – and that most of the time they take a while to attain…

And if they didn’t? Well, then everyone would have these things – and they just wouldn’t be that special anyway. Nobody would want a Ferrari if everyone in the USA was given one yearly (OK well I’d still like doing some burn outs now and then but you get the point).

The United States is a very very obese country that wants someone to “zap” the fat off of them. They want to have their cake and their abs.

After reading this blog I’m sure you can see the problem with that – and that not only does a weight loss holy grail not exist, but even if it did it wouldn’t fix a thing.

Only you can fix this. Only you can attain the mindset, knowledge and discipline necessary to get and maintain your fitness goals.

So keep reading the blog and stop looking for that miracle. It’s a myth about a myth. A double lie – something that not only doesn’t exist, but wouldn’t work even if it did.

Get to work. No more excuses. If you want it, you have to go get it. The time is now.

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

I’m steering more and more toward the “mental” aspect of getting and staying in shape these days. After all, without your mind in the game, your body simply cannot change and adapt.

The mind controls the body, and without the proper mindset the body is completely and utterly lost. The body may prefer to stay at a certain weight, but if your mind decides you should be 30lbs overweight – well, face it, you’re gonna be 30lbs overweight.

In this installment of the blog we are going to talk about worry and how to avoid it.

Most Things We Worry About Never Happen...

In my recent research I have discovered that the best way to overcome worry is actually not to try and “stop worrying”. In the past that’s what I always tried, and it never seemed to work.

In the book Psycho Cybernetics (I beg you to please read this book – it is fantastic) Maxwell Maltz talks about worry and how to beat it.

Instead of trying to stop worrying, he recommends replacing the worry with a feeling of “success”.

For example, let’s say you are imagining vividly that you are going to mess up while giving a speech. You imagine getting up at the podium and stuttering, saying something completely ridiculous, or going completely blank. You imagine how the crowd is glaring at you – how you have been made a fool.

Most of us are pretty good at this type of “visualization”. Sad but true. We are used to imagining the worst possible outcome; and doing so with the utmost detail and realism.

Maxwell recommends that you “worry backwards” when this takes hold of you. For instance you would immediately think about some positive and successful event in your past – something that you succeeded at – and replace that vivid “negative” image with a vivid “positive” one.

Eventually the mind will recognize that when something negative is thought of – that that is a signal for something positive to be thought of immediately after. In essence you “rewire” the brain for success.

Now don’t think you have to have won a prestigious award or become a movie star to have experienced “success”. Everyone has success in their background, from winning a race at school to being recognized for rescuing the neighbor’s cat. Everyone has felt success in the past – and that is what you conjure up when you feel like you are doomed for failure.

Alright, now you’re probably wondering how this applies to fitness. Well, I’ve been thinking a lot about this.

I think that if you are on a weight loss plan you need to have your “fuel” sorted out. Fuel is the reason “why” you are losing weight. What is that reason? I can’t tell you yours because it’s a very individual thing. You have to figure that one out yourself.

Maybe you are going to the Bahamas’ in the spring – maybe you want to impress someone – or just get healthy and strong for your family. Whatever the reason it’s yours and yours alone. If you didn’t want to accomplish it you probably wouldn’t be on this site – so that alone should tell you it’s pretty powerful.

After you have your fuel – you need to imagine in vivid detail what it would be like to accomplish that goal. How would your life change? How would you feel? Imagine everything down to the finest detail.

Do this whenever you get a quiet moment – see yourself the way you want to be. Visualize it, smell the air, feel the ground beneath your feet.

Take the success feeling that you’ve had in the past and mold it with this image. You have done it – you have accomplished your goal. Actually feel the success and what Maxwell calls the “winning feeling”.

Ever Think The Difference Between These Two Guys Might Be 90% Mental?

I do this a lot before I go to sleep – with my business, body or whatever my current goal is.

Now you have your “replacement” feeling.

When you start to feel hungry, deprived, or weak, close your eyes and imagine this scene. You’re “winning feeling” scene. Imagine the way you’ll feel, the way you’ll look – the way your life will improve when your goal is accomplished.

Does this take away all the desire to eat bad food or skip a workout? Nope. But I do believe it helps immensely. You will be reminded of why you are working hard – why you are putting in this work and effort, and you’ll be able to stave off the temporary pleasure gained from a tasty treat or skipped workout session.

Try this the next time you have a desire to cheat on your nutrition or skip a particularly unpleasant workout session. Let me know below what you think about this post and what helps you get through those moments! I want to hear your opinions on the mental aspect of getting shape!

nil desperandum! NEVER GIVE UP

One grain of sand at a time...

This is maybe the most important lesson I have learned over the past year or so. If you think about all the things you have to do to accomplish a goal, you won’t make it.

Only one grain of sand falls through the hourglass at a time.

This goes for nutrition as well. It’s not easy to lose weight and get in shape – but when it’s broken down into individual grains of sand – it becomes possible.

A good calorie level for a day turns into two – which quickly turns to a week…2 pounds are lost – habits are formed…

One problem we as humans tend to have (and I was the prime example of this) is the tendency to overthink things. When we overthink things they begin to seem impossible.

We freeze waiting for the perfect moment, which never comes.

I have really tried hard to overcome this tendency within myself, and whether you are dropping weight or trying to get a promotion at work you should do that as well.

Don’t overthink it. The average weight loss hopeful thinks –  I wonder if carbs are bad? What about before bed? What about eating after 6pm? What about, what about, what about? Enough!

Forget all of that!

One grain of sand man. One grain. Eat the correct number of calories first and foremost and forget the rest for a minute. Nothing is ever going to be perfect. Stop trying to make it that way and tackle the biggest problems first.

Take that step. If another one needs to be taken, study it out and take that one. Don’t fret about it. Take action now.

Remember the quote I’ve used before by General Patton:

“A good plan violently executed now is better than a perfect plan executed next week.” -George Patton

General Patton wouldn't respect your procrastination...

I say it’s time to take action. It’s time to go out and win the battle. You ate a whole pizza last night? I don’t give a crap. Start today.

You know what I say when I screw something up royally? Whoops. Then I try again. In fact I mess up more than anyone I know…by far.

You won’t find a better time than now. Execute then perfect as you go along. Get started now – that’s what separates the winners from the losers. I know because I was a procrastinating “perfect moment” loser for years.

No more. I study, make a calculated plan and I attack.

Sometimes I find out I could have done it better; sometimes I find out that there are things to be fixed next time.

Who cares? Fix them next time. Keep improving, get better, and move forward even if it’s just a foot before you fall. You are still further ahead than you would have been if you’d have sat your butt on the couch.

Life is a war – full of campaigns and things trying to make you give in and surrender. nil desperandum. Don’t give up. NEVER GIVE UP. We are in war – it’s time to take action. Fall in soldier.

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

I noticed that many of the boxes bragged on the health benefits of the bars. “No High Fructose Corn Syrup” exclaimed one; “Rich in Fiber, Low in Fat” shouted another.

The fact that these bars have good ingredients and some helpful qualities for the body is not the issue here. The issue is the fact that people think that just because something is low in fat, or doesn’t include high fructose corn syrup – that they can chow down without ramifications.

I hate to be a “bubble buster” but these bars are rich in calories the same as snack cakes. It amazes me how often I have to tell people that they can get just as fat on healthy selections as their “junk food” cousins.

At Least This Cat Is Straight Up With You…No Hidden Agendas Here!

Get up and eat a bowl of granola cereal and a protein shake and you could be looking at a whopping 600 plus calories. Get up and eat a hostess cupcake and a protein shake and you’ll ring in around 300 calories.

That’s not opinion. It’s fact.

Fat made from “healthy foods” looks exactly the same on our bodies as fat made from “junk food”. It’s still jiggly, it’s still nasty, and it’s still unhealthy.

Now I’m not telling you to go out and buy snack cakes and have them for breakfast, but the fact remains that too many people are eating trail mix, nuts, granola, and other “healthy” foods and thinking they won’t get the old blubberoo from them.

Trust me, you will – and it will be just as ugly as fat made from Hershey bars or fried potatoes.

So keep an eye out for calories in disguise – they like to talk about how nice they are – how they don’t have certain ingredients – how they are the nice guys.  Well in this case the nice guys are only as nice as the amount of them you consume.

I’ve said it over and over – when it comes to your waistline – calories are calories.

Don’t fall for the tricks, check out the label – the one on the back – and see how much fuel is in this so called “healthy” choice. Only then will you know how much of the food you can consume – and if it’s a good return of investment.

Whether you like it or not, if you don’t want to be overweight, you have a set amount of calories you can consume in a day. Go over and you wear it. And like I always say: “Wearing fat around is worse than a polyester leisure suit, it’s uncomfortable, it’s ugly, it’s out of style, and if you don’t burn it – it lasts forever.”

Talk soon.

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

I talk to many people on a daily basis, and find that symbols run rampant in our society. We buy the treadmill more as a symbol of health, fat loss and vitality than an actual tool to help you control your weight. The same is true with the weight loss pill, or latest ab gimmick. DVD’s and books (even though I have one) are other symbols of a “change” that end up collecting dust under your copy of “The Sound Of Music”…maybe that’s just me…

But the point remains the same regardless – we buy the tools (treadmills, fat loss gimmicks) thinking that they will change our mindset. It never works – first you must change the mind – then you must gain the knowledge, and only then can you begin to change your body and life (that sounded like something out of Scarface – first you get the money, then you get the power…)

Even Drug Kingpin Tony Montana Knew He Had To Take Things In Order...Of Course We Want Our Assets To Last A Bit Longer Than His.

All of the knowledge in the world is completely useless if it’s not applied, and in order to apply that knowledge you must first change your mindset. I call this “flipping the switch”, and I’ve talked to my successful clients in the past about this. They all have this in common. Most of them can tell me the day that the “switch flipped” and they were ready to change their life.

Maybe it was the umpteenth time that their pants wouldn’t button. Maybe it was feeling depressed and unattractive at the local pool. Or maybe it was catching a glimpse of their fat butt in the mirror at the local tanning bed (I’m gettin’ old – I don’t go anymore, but that was what flipped my switch in 2003 when I was a whopping 218lbs).

Whatever the stimulation that caused the flip of the switch – it was there, you can count on that. If you see anyone in spectacular shape – that switch has flipped sometime in their past – and if you ask them why they stay in shape, they’ll prolly give you a nice, definitive (and probably not so pleasant) time in their life where their mindset changed, and the old switch flipperoo’d.

I am a firm believer that the initial mindset change is the most important factor in achieving not only your goals in fitness – but in your whole life.

Be A Heat Seeker – Eventually You Will Hit Your Target

A heat seeking missile doesn’t go straight to a target and destroy it like it seems to. It goes off course time and time again – redirecting back toward the target every time it strays off course. It messes up over and over, but persistently keeps moving toward the target.

You will hit your targets the same way in fitness and in life.

Set a target – determine to hit said target – and watch yourself go off course time and time again – like the aforementioned “heat seeker”. Acknowledge the mistake, then analyze it, fix it, and put it behind you. Reliving it over and over will do no good. Fix the “bad” action that caused the mistake and redirect back toward the target. Then never give up.

To compare this to something you can watch on T.V. – try out the Rocky series. Just when things can’t get much worse – Rocky “flips the switch” and refuses to give up. His goal or target is more important than any amount pain, and he pushes through no matter what.

In order to achieve in life we must be much the same. Here are the 4 steps that I share with my clients for goal achievement:

1. Mindset – When a client calls me one of the first things I want to find out is if the switch has flipped. If this person is truly dedicated mentally to what they have to do to change their bodies and lives. I ask “On a scale of 1 to 10 – how dedicated are you, right now, to achieving your fitness goals once and for all.” If I get anything less than a 10, I dig to find out what their “mental block” or hurdle is.

2. Knowledge – Knowledge can come from many sources, books, video’s, even the computer. The thing is knowledge is completely and totally useless if it isn’t applied. That’s why mindset comes first.

3. Plan of action – Emphasis on action. If you have the mindset, and you have the knowledge, next comes putting these components into a workable plan of action. This plan of action means planning for the future and what path and actions will take you to your target. One question you should ask yourself is “what can I do right now to take me further toward my target.” Plan for the future, but live in the present. Don’t get caught up in the number of days it will take to get in shape – or the number meals or anything else. Simply take action on what you can do “right now.”

4. Support, Coaching and Accountability – I love fitness – it’s my thing. I can motivate myself to move towards a fitness target – but for many people fitness is not their main interest. That means that it becomes increasingly hard to set the plan in motion and stick to it. I have this problem with my business – so to resolve it I get coaching so I am accountable. To hit your fitness target you must make yourself accountable to hitting your goal. You can do this by thinking of being fit at future events, how you will feel when you’re fit, or a myriad of other “motivators.” But you have to be accountable. Personal Training is a way of combining all of these factors. A good trainer can give you knowledge, a plan, hold you accountable, and even help with your mindset – which is the holy grail of getting fit.

I guess you could say this blog is “mental”, but trust me when I say that the mind is where this thing starts. How bad do you want it? Bad enough to go after it with all of your heart – give up a few things along the way, and dig deep to hit your target? Has your switch flipped? Are you ready to take action and go the distance to achieve your best body (and life) ever in 2012?

Remember to make plans for the future, but live in the present. Remember to ease into your program and not try to do a complete 180 overnight. Remember to keep your favorite foods and activities in your plan – and to enhance your lifestyle – not over-complicate and dull it down with unnecessary rules and regulations. And remember you will make mistakes – lots of mistakes – but if you stay in tune with the target and “redirect” back to it each time you mess up, then just like our aforementioned heat seeking missile – you will hit the target. Trust me, my whole life I’ve been a heat seeker.

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

Now if you are a frequent reader of my blog, you’ll know I’m not a big fan of New Year’s Resolutions. The reason for this is simple; I believe every day of the year is the “right” time to start a fitness/nutrition program.

But if you read the above sentence carefully – you’ll see this has a double meaning. Since every day is the right time to start getting fit – New Year’s Day is the right day as well.

As good a day as any - but no better...

That mean’s those of you starting your journey on the first day of 2012 have my support as well. In fact, I’ve created a guide to make this the year that your Fitness Resolution dreams finally come true!

So without further ado – here it is. Behold the…

NEW YEAR FITNESS RESOLUTION SUCCESS GUIDE: 3 Tips for making this Year’s Fitness Resolution Work

Tip #1 – Look at your goals in sections – not as a whole

When you look at an entire year at a time you can get overwhelmed – especially when it comes to fitness and health. The best thing to do is to make changes in small “chunks” that can be digested. You didn’t eat your plate of Christmas dinner in on bite – you took in in chunks (at least I hope you did). So undo it in chunks as well.

Breaking things down into “doable” chunks is the best way to get things done with anything in life. Want to lose weight and get in shape? Why not start exercising 2-3 times a week for a very short period – and cutting out high calorie snacks? This is a much better and more “attainable” goal than working out for hours on end (counterproductive anyway) and eating nothing but salad and grilled chicken for the entire year.

That is a sure fire way to fail and never reach your goals. So don’t set unrealistic fitness goals and you’ll be way ahead of the game. You’ll also still be in the game when most people are down and out at the end of January!

Tip #2 – Visualize the end Result

How can you ever get where you are going if you have no clue of your destination? You can’t. You’ll just float aimlessly towards an unknown goal and end up never getting there at all – and even if you get there you won’t know you are there, you will think you are somewhere – and that leads to nowhere fast. That was a killer run on sentence!

The point is you need to visualize what you want to achieve, then take small steps to get there. Take a moment and close your eyes – see what you would like to look like. See your goal. Imagine how you feel – how others look at you – and how your life is better. Imagine your doctor saying that you are doing a fine job – and that your blood pressure and resting heart rate are getting better and better with every visit.

See it...then become it...

Your goal is the reason you will perform your exercise routine, the reason you will lower your calorie intake, the reason you will eat more nutritious foods and less junk food.

Remember that being overweight is not a condition, it’s a symptom of a much deeper problem. When those deeper problems are fixed, goals are attained and you end up with a healthy, fantastic body you can be proud of.

It all starts with the mind.

Tip #3 – Don’t Burn Out

By far the biggest enemy of the Fitness Resolution is the dreaded “Burn Out”.  So many people start working out at the beginning of the year that gyms and studios are often at full capacity! It’s great! Everyone is working out – and I don’t just mean working out – they are sweating, grunting and pulling. Day in and day out – endless reps, sets and classes.

They are so sore they can barely move – and still they go to the gym or pop in that exercise video. When they open the cabinet they are knocked to the floor by the tidal wave of tasteless rice cakes and whole grain cereals.

Milk becomes Skim, bread 100% whole wheat, and wine becomes water. Hunger pains run rampant – pounds fall off – and arms and legs feel like they are going to at any minute.

Then it stops.

Milk goes back to 2%. Bread becomes white. Water becomes wine. Arms and legs heal and return to “normal”. Waistlines stay put and people talk about how “it’s just not worth it – those fitness people have no life.”

Run a car on Redline for too long and that sucker is going to blow. And blow it does – right around February 1^st (or sooner).

I’m just throwing this out there, but could it be possible that going from Turkey and Dressing, pecan pie, and dumplings to rice cakes and tasteless grilled chicken – and absolutely no exercise (besides putting a turkey in the oven or opening a present) to 3 hours a day 7 days a week of mind numbing aerobics and weight training might have been too big of a jump? Maybe? Huh?

We humans are strange creatures for sure – all or nothing seems to be the consensus of most of us (and trust me I’m the same way).

But I’ll tell you one thing – and I’ll tell you this from experience – going from 0-200mph in fitness and nutrition will blow you up faster than a C4 pancake.

You won’t make it. So what’s the solution?

The solution is to not run into that mine field in the first place! Take it easy man! Cut out a few things that you know are condusive to inflating the old waistline (I bet you can think of two or three right now) and start being more active. Do it slow and easy.

BOOMSHAKALAKA!

The last time I checked the Tortoise beat the crap out of the hare.

So there you have it – 3 Tips that will ensure you get to your fitness goals in 2012. Don’t be a hare – all talk and sore arms until February and then out of the race completely. Be a Tortoise – Kaizen – constant steady improvement. I’ll see you in 2012 with a new body and life. Cause’ I’ll tell you one thing, everything in life is better when you are strong, healthy, trim and in shape. Everything.

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

Yowza…I may even have overdone it this year…

We celebrate our way to a bigger waistline this time of year – then try our best to turn it all around January 1^st. Remember the frog who is put into the warm pot of water, then the water is slowly heated – yup – then the little feller got cooked and doesn’t even realize it.

Don’t be a frog.

The same thing can happen to us this time of year. Sure some of us just gorge with reckless abandon – and see it coming every step of the way. But a lot more of us end up eating a cookie here, two Hershey kisses there, and our regular food stays the same. That can add up slowly – and we get boiled like little froggy come New Years Day.

So first of all I’d like you to check the temperature of the water you’re in. Is it warm? Heating up? Are you consuming too much leading to the New Year? If so, I suggest fixing that right away…but that isn’t the point of this blog. We’ve discussed that in the past.

The point of this blog is to tell you I don’t like New Year’s Resolutions. For the most part I think they are a crock to be honest.

The reason I think New Years Resolutions are full of doo doo is because every day should be a day to begin being a better you. Every single day you have an opportunity to better yourself physically, mentally and emotionally. Why not start now?

Sure we have that caloric hiccup of Christmas Day, maybe even Christmas Eve – but those two days are exactly what I just said – hiccups in a line of “good” eating days (speaking of hiccups – I’m sure I’ll experience the real variety on those two days – along with various other forms of indigestion). I spoke about this on WKYT just a couple of weeks ago.

Those days aren’t getting us – as we’ve always said it’s the days in between that are expanding our bellies, booties, and thighs.

So start improving your lifestyle today if you can.

OK, OK…

That being said, I know we still have a ton of fitness and fat loss “resolutioners” and when done correctly – New Year’s Resolutions can be a fantastic motivator. So next week I’m going to share how to successfully implement a New Year’s Resolution that will work.

Want to start there? Fine. But there’s a whole lot of days you could circle BEFORE then…

What should be done to be successful? There are several guidelines that must be adhered to or you are destined for failure. Don’t be one of the people who have crash and burned by February. This is the way to finally get that resolution accomplished – and have it last a lifetime. You don’t want to miss this one.

Tune in next week for the secret to success in your Resolution – but don’t let that stop you from committing to a “lower calorie” more active lifestyle today. Get a head start – save it up for the 25^th and let Christmas dinner be a reward for your diligence.

Let’s all get ready for a fantastic and fit 2012!

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

As we get older it certainly does seem that time flies. It’s already December – and Christmas is almost here. This issue of the letter is dedicated to the days, weeks, months and years that go by in a blink.

A lot of times when someone decides to start a fat loss program they think “Wow, I can lose 2-4lbs of fat a week – it will take forever to get this off.” That is flawed thinking – and I’ll tell you the reason it is flawed…

Time Marches On Regardless...

The reason is because time goes by regardless. Regardless of whether you are going backwards, sitting still, or moving forward, time will continue to tick. You are either getting better, worse, or stagnating. Wouldn’t you rather be improving than stagnating (or even going backwards) when it comes to your fitness?

As each day passes you could be A.)losing fat, gaining functional, toned muscle tissue, and looking and feeling better daily OR… B.)you could be inching out the belt – slowly letting the dress sizes creep up – and huffing and puffing a bit more with every mundane activity.

Truly the choice is yours.

Since you are reading this blog; odds are that you are making an effort to march right on through to your goals. If, however, you are having a moment of weakness, self-doubt, or lack of motivation, you must realize two important factors:

1. 1.  We all have periods like this, you are not alone. What separates the successful from the unsuccessful is pushing through these trials with determination, strength and sureness.

2. 2.  It is indeed all worth it. Truly everything in life is better when you are lean, toned, fit and in shape. Everything.

You can never climb in vain...

MOTIVATIONAL QUOTE OF THE MONTH

“On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.”
Friedrich Nietzsche

     This quote is fantastic because it shows that even if today didn’t go as well as you had hoped – if you learn a lesson from it and harvest the grain of truth from it, then tomorrow will improve because of it. No day of learning and experience is wasted, regardless of the full outcome. This applies to life, and it applies to fitness.

Did You Know?

Did you know that a packet of artificial sweetener is actually 4 calories, not zero? The filler in the packet is dextrose and maltodextrin – which are sugars – and that makes the packet come in at 4 calories.

Did you know that a completely level tablespoon (back of knife scraped over the top to remove excess) of peanut butter has as many calories at 2 slices of average wheat bread?

Did you know that an average size nut (almond, pecan, cashew, walnut etc.) has approximately 10 calories? That means 5 nuts = 1 average slice of whole wheat bread in terms of fuel.

Did you know that drinking a can of Mountain Dew (regular) with a regular sandwich (2 slices of bread) would be the caloric equivalent of drinking water with a sandwich that had almost 6 slices of bread?

Think about that one; you would probably never stack 3 slices of bread on each side of your sandwich, but having a sandwich and soda seems more reasonable. It’s not!

Hopefully this weeks blog has been enlightening and given you some food for thought (no pun intended). Many times we eat because we are unaware – unaware of what is hidden in the recesses of that nut, trail mix, peanut butter, or bagel. These calorically dense foods are perfect for climbing Everest, but they will only give you a mountain of fat to remove if you are somewhat sedentary.

The New Year is approaching – and you can either make it a fantastic one or a repetition of the past. You shouldn’t start working out January 1st, you should start now. Trust me when I say you will be glad you did – you won’t have the extra baggage to take off, and you’ll already be in the fitness habit. Most people don’t make it past February with their new fitness plan. Don’t be one of them – take action now and plow right into the New Year full force!

Keep your eye on the ball and I’ll talk to you next week – we are driving through the holiday season fast – keep your eyes on the goal and stay away from that Fruit Cake!!!

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.

• “Nutrition isn’t about being 100% perfect 100% of the time; it’s about being 90% perfect 80% of the time.” Intro to my book.

• “Food allergies are a scapegoat for a lot of people – but if your throat swells shut after eating a Nutter Butter – you might have a peanut allergy.”

• “You pay attention meticulously to the amount of fuel that goes into your $20,000 Civic, but you could care less about the amount of fuel that goes into the priceless wonder that houses your very soul – now who’s got their priorities mixed up?” (To someone who said counting calories was too hard and we should focus on other priorities).

• “Honestly if you are eating 2 crackers a day and still not losing weight – it’s time to eat 1 ½ crackers and the most complete multivitamin on the market. Think of all the money you’ll save.” (In Jest to someone who said they were eating sub 800 calories a day and still not losing weight).

• “I think you need to read Matthew 7:5 and apply it to your nutrition before you recommend a fat burner to your friend there.”  (To someone in need of dietary help that was recommending a stimulant based– and possibly dangerous- fat burner to a friend).

• “Why are carbs bad? Because it sells books, low carb food products and fad supplements. Why are carbs good? Because they are nutrient rich, are your bodies main source of mental energy, are loaded with healthy fiber, and prevent chronic disease. They also aid memory – so I expect you’ll forget this and be on Atkins again tomorrow…” (to a discussion board member who did low carb)

• “Truly if you don’t lose weight on a solid exercise program and 1200 calories, please, please come to me and let me take you straight to Area 51, where you will be ushered into the gates immediately for genetic testing. The Army will want to do extensive testing on you and discover how they can create a super soldier who doesn’t have to eat to maintain weight.” –Live Fit Live Free page 89

• Person: “I know you say I can eat some candy and still lose weight, but Skittles make my stomach hurt.” Me: “Then stop eating Skittles.”

• “Equating soreness to how good your workout was is like James Bonds method of telling if someone was snooping through his drawers. Lick a hair and apply it over the edge

  

  Have you been in my drawers?

  of your drawer until it sticks – if it’s still there when you come back then nobody has been in your drawer. If it’s gone, there is a chance someone was snooping – but it may just have fallen off. Thusly if you are sore you know you had a good workout (the hair is there) – but if you aren’t (the hair isn’t there), that doesn’t necessarily mean you had a bad workout – just that you aren’t sore. Either way you have dirty drawers If you understood that on the first read through I want to buy you dinner…really.
  

I had my horrible for ya carrot cake - which I have nicknamed”The Two Times A Year Cake” ( cause that’s all you need this thing).

Here are the ingredients for the Icing – JUST THE ICING!

And here is the finished cake – trust me this is one tasty cake!

We are heading into the toughest month of the year here for sure – with the average person gaining a whopping 7 pounds between Thanksgiving and the New Year!

Don’t be one of them! It’s all too easy to give in – but we have to stay strong.

OK, now that we’ve revisited the subject of the last blog – I’d like to dive into something a little different.

And that is…

How bad do you want it?

I think almost everything in life boils down to those six words.

Want to get in shape? How bad do you want it? Want to wear a size 8? How bad do you want it? Want to make a lot of money? How bad do you want it? Want to be a great golfer? How bad do you want it?

I used to believe that things were given to people, lucky people, and that you really couldn’t earn anything. The only thing I thought that I had control over was my body – that I could mold it and shape it how I pleased.

I was wrong.

If you are willing to work for it – both directly and indirectly – then you can achieve it. I believe this with all of my heart. Everything in life is this way. Maybe everything isn’t as straight forward as what you can do with your own body – but every aspect of life is this way.

For years I struggled to get my business to the level of success that I wanted it to be at. I had the majority of the exercise and nutrition knowledge that I have now – but nobody knew about me. How could I help anyone if nobody knew I existed?

For a while I gave up. People should be calling I thought – I am a great trainer and people should be calling me to get them in the best shape ever.

They didn’t call.

They didn’t know about me! Finally I snapped out of my daze of self-pity and started thinking “What’s wrong here?” People weren’t calling – they didn’t know about me – then it hit me – I need to study business, marketing and self-promotion.

Seems obvious – but it was oh so easy to sit on the couch blaming the world while I played Xbox.

Blame the world – blame this, blame that – that’s why I’m not successful – bla bla bla.

Enough about me – what I’m saying here applies to fat loss as well. I’m overweight because of carbs. I’m overweight because of a slow thyroid. I’m overweight because of high fructose corn syrup. I’m overweight because McDonalds exists. I’m overweight because there are amoeba’s in the water…

Bull.

The sooner you can face yourself and say that word the better off you’ll be. I did it in my parent’s basement – and I can tell you the cinder block that I was looking at when the epiphany happened.

How bad do you want it?

I wanted it bad – and when I realized that it was me holding myself back all the time – that’s when something snapped inside. I suddenly knew that I was in control of my destiny. And I set to work. And work I did – hours turned into days – which turned into months.

Revenue grew – bodies changed – a new person was born.

How bad do you want it?

Answer that question and then understand that your destiny is up to you. Don’t waste years figuring it out like I did. Get out there and attack – and when you think you can’t go anymore – grit your teeth and go some more. Fat, sloth, and excuses cannot defeat you.

You are in control.

How bad do you want it?

Nil desperandum – NEVER GIVE UP

Jay

Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, Author and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Contact him at jay@cefitness.net or visit his site at www.cefitness.net for books, products, training options and more.